How Many Calories to Lose Weight

If you are trying to lose weight, then you need to reduce your calories. You can do this by consuming (eating) fewer calories, or increasing your activity to burn more calories, or a combination of both.

At 1000 calorie reduction, this would be 2 pounds (1 Kg) per week of weight loss. We recommend that you try to lose 1 or 2 pounts a week and no more. Studies have shown that a quicker weight loss often leads to additional weight gain one the diet is done.

1,103cal

500 cal

Calorie needs to Maintain Weight

Once you have determined your BMR (1,336), you can multiply this number by the activity level that most suits your lifestyle, to determine the appropriate number of calories you need to consume to maintain your weight.

The more active you are the more calories you will require. This is because you are already burning the calories you need in order to sustain life.

1,603cal

How Many Calories to Gain Weight

If you ingest more calories than you expend, you will gain weight regardless of the types of calories you ingest.

To gain 1 pound of body weight (0.5 Kg) a week, you must increase your caloric intake by 3,500 calories per week (+500/day).

A steady, gradual weight gain is an easier adjustment for your body, making it safer for you.